06-07-2016 "2011 CF Games event 4"

New Website: www.crossfit-yelm.com

Warm-up:
Stretch for running drills


Strength:
20 rep bench press series
1. repeat a failed 20 rep
2. add 5lbs to you last successful 20 rep
3. minus 10lbs from your 5 rep max
*remember to finish you 20 reps

Metcon:
For time:
5 Muscle-ups
10 Deadlifts, 245/165 lbs
15 GHD Sit-ups
Run, 50 yd
5 Muscle-ups
10 Deadlifts, 245/165 lbs
15 GHD Sit-ups
Run, 100 yd
5 Muscle-ups
10 Deadlifts, 245/165 lbs
15 GHD Sit-ups
Run, 150 yd
5 Muscle-ups
10 Deadlifts, 245/165 lbs
15 GHD Sit-ups
Run, 200 yd
CrossFit Yelm